Micronutrients and Health
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Questions and Answers

What percentage of the capacity to buffer hydrogen ions during high-intensity exercise does carnosine contribute in skeletal muscle?

  • 60%
  • 10%
  • 40% (correct)
  • 25%

What is the recommended daily dosage of Beta-hydroxy-beta-methylbutyrate (HMB) supplementation?

  • 1 g/day
  • 3 g/day (correct)
  • 5 g/day
  • 10 g/day

Which of the following is NOT a benefit of carnosine supplementation?

  • Decreasing muscle soreness (correct)
  • Increasing muscle mass
  • Suppressing free radicals
  • Regulating enzyme function

What is a potential side effect of taking carnosine supplements?

<p>Transient paresthesia (B)</p> Signup and view all the answers

Under what condition might BCAA supplementation offer negligible benefits?

<p>When ingesting an optimal amount of protein (A)</p> Signup and view all the answers

What is the main function of vitamins in the body?

<p>Facilitating metabolic processes (B)</p> Signup and view all the answers

Which of the following is a correct statement about water-soluble vitamins?

<p>Excess is readily excreted in urine. (A)</p> Signup and view all the answers

What does RDA stand for, and what does it signify?

<p>Recommended Dietary Allowance; a value that meets the needs of 98% of healthy people. (D)</p> Signup and view all the answers

What is the primary role of coenzymes in enzymatic function?

<p>To assist in the normal functioning of enzymes. (A)</p> Signup and view all the answers

Which group of vitamins is most likely to accumulate to toxic levels in the body?

<p>Fat-soluble vitamins (D)</p> Signup and view all the answers

Which mineral is considered the most abundant in the human body, crucial for bone health?

<p>Calcium (C)</p> Signup and view all the answers

What negative impact can high doses of antioxidant supplementation have on athletic performance?

<p>It blunts the anabolic response. (A)</p> Signup and view all the answers

What is the significance of iron supplementation in athletes?

<p>It enhances oxygen uptake and utilization. (C)</p> Signup and view all the answers

Which statement about dietary supplements is correct?

<p>They can contain undisclosed harmful ingredients. (D)</p> Signup and view all the answers

What is the critical role of electrolytes in the body?

<p>They regulate muscle contractions and nerve conduction. (C)</p> Signup and view all the answers

How much total daily water intake is recommended for men and women respectively?

<p>3.7 liters for men, 2.7 liters for women (A)</p> Signup and view all the answers

What effect does dehydration of 2% body weight have on athletic performance?

<p>It can decrease strength and endurance. (D)</p> Signup and view all the answers

In terms of muscle creatine storage saturation, what is the recommended threshold after which further intake has no benefit?

<p>5 grams per day (C)</p> Signup and view all the answers

Which of the following statements about caffeine is accurate?

<p>Caffeine serves as an antagonist of adenosine. (C)</p> Signup and view all the answers

Flashcards

Carnosine for Exercise

Increases muscle carnosine levels by 20-80%, enhancing high-intensity exercise performance, potentially reducing fatigue. Requires at least 4 weeks and 2-6g of daily dose for effective increase.

HMB Mechanism

A leucine metabolite, promoting muscle protein synthesis and suppressing muscle breakdown.

Optimal Protein Supplementation

Protein supplements can help meet dietary needs, promoting muscle growth, body composition improvement, and weight management when necessary. Additional supplements may offer marginal benefits with adequate protein intake.

BCAA Daily Dose

BCAA supplementation (6-14g/day) may aid recovery and reduce muscle damage, but offers limited effect on body composition/strength with sufficient protein.

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Carnosine Side Effect

Transient paresthesia (tingling sensation in skin) may occur with carnosine supplementation, often reduced by splitting daily doses into smaller intakes.

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Micronutrients

Vitamins and minerals needed in small amounts for health and athletic performance.

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Vitamins

Organic compounds required for metabolism, growth, energy production, and more.

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Minerals

Inorganic elements that regulate fluid balance, muscle function, and nerve impulses.

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RDA

Recommended Dietary Allowance; the amount of a nutrient needed by 98% of healthy people.

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AI

Adequate Intake; a set value of a nutrient to prevent inadequacy.

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UL

Tolerable Upper Intake Level; highest intake likely to cause no adverse effects.

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Coenzyme

Non-protein organic molecule needed for enzyme function.

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Free Radical

Reactive oxygen species generated in the body that can cause damage.

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Antioxidant

Nutrients that combat free radicals to protect the body.

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Water-soluble vitamins

Vitamins (like B vitamins and vitamin C) that dissolve in water and are not stored in the body.

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Fat-soluble vitamins

Vitamins (like A, D, E, and K) that dissolve in fat and can be stored in the body.

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Creatine

Nitrogenous compound that helps muscles produce energy.

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Creatine Loading

Initial high-dose creatine intake to quickly saturate muscle stores.

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Creatine Supplementation

Taking creatine supplements to increase muscle creatine levels.

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Dietary Supplements

Products intended to supplement the diet, containing dietary ingredients.

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Dehydration

Loss of body water, potentially impacting athletic performance.

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Study Notes

Micronutrients

  • Consist of vitamins and minerals
  • Cannot be produced by the body in sufficient quantities
  • Must be consumed in the diet
  • Have no common chemical structure
  • Deficiencies and excesses affect health and athletic performance

Vitamins

  • Necessary for metabolic processes
  • Proper growth and development
  • Facilitating energy production
  • Supporting muscle contraction and relaxation
  • Oxygen transport

Minerals

  • Help regulate fluid balance
  • Nerve impulses
  • Muscle contractions
  • Immune functioning
  • Muscle building and repair
  • Part of enzymes
  • Electrolytes
  • Meets the needs of 98% of healthy people
  • Adequate Intake (AI)
  • Tolerable Upper Intake Level (UL) - highest average daily intake level without adverse health affects

Coenzymes

  • An organic, non-protein cofactor needed for the normal functioning of an enzyme

Antioxidants

  • Free radicals (reactive oxygen species) are generated in the body through metabolism and exposure to various physiological conditions or diseases.
  • Micronutrients like vitamins A, C, E and minerals like selenium, copper, and manganese can protect against or limit the harmful effects of free radicals.

Vitamins (Video 3)

  • Organic compounds, with 13 required for life
  • Water soluble (dissolve in water, excess excreted, low toxicity potential): 8 B vitamins and C.
  • Fat soluble (require fat for transport, excess stored in fat, high toxicity potential): A, D, E, and K

Choline

  • Water-soluble compound, similar to vitamin B complex
  • Necessary for lipid metabolism, cell function, brain development, and creatine formation
  • Precursor to acetylcholine, phospholipids, and betaine

Minerals

  • Inorganic compounds for optimal health and physical performance
  • Macrominerals (require >100 mg/day)
  • Trace elements (require <100 mg/day)
  • Ultra-trace elements (require <5 mg/day)

Iron

  • Plays a role in oxygen transport and utilization, affecting performance and increasing risk for deficiencies in women and endurance athletes.

Creatine

  • Nitrogenous organic compound synthesized endogenously from amino acids.
  • Stored primarily in skeletal muscle, with 95% in the skeletal muscles used for rapid ATP conversion.
  • Naturally produced (1-2g/day) in the pancreas, liver, and kidneys.
  • Can increase muscle creatine stores—but loading phase is not necessary.
  • Improves the rate of PCr re-synthesis.

Caffeine

  • Central nervous system stimulant that can increase performance but does have side effects
  • Caffeine can increase performance during exercise (e.g., 3-7 mg/kg/day)
  • It can also impact sleep quality and potentially increase anxiety and nervousness

Beta-Alanine

  • Naturally occurring non-essential amino acid that contributes to the endogenous intracellular buffer, carnosine.
  • Carnosine helps to buffer hydrogen ions during high-intensity exercise.

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Description

This quiz explores the essential roles of micronutrients, including vitamins and minerals, in maintaining health and athletic performance. It covers their significance, recommended dietary allowances (RDA), and the impact of deficiencies and excesses. Test your knowledge on how these nutrients influence metabolic processes and overall well-being.

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